It started raining around nine o’clock on Friday evening. Great. YHC had a Q in the morning and most of it was to be on grass. Great. When I woke up briefly around one-thirty in the morning, to let our senile dog out to pee, it was still raining. Great. At six in the morning, no rain. Okay we’ll see what comes.
YHC pulled into the lot at Carroll MS about 30 minutes early to recon the AO. There was already a shovel flag in place but no Pax. Somebody came out for pre-workout run. The field looked wet, and it was. But a spongy kind of wet without standing water. So YHC placed out his cones on the field and moseyed on back to the meetup site.
Dice noted some nice shiny new running shoes on some of the assembling Pax. Stylish, like pretty and flashy stylish. Something Beckham would be wearing in his watch GQ print ad or his cologne commercial – whatever, as M Dice says, as long as the dude doesn’t speak he’s advertising gold. Cornholio’s shoes were so brand new they were just out of the box and had that new car smell. YHC could almost hear the faint echos of High School Gym floors of the past, squeaking and chirping. The Q suggested it was going to be sloppy today, real sloppy. So some ad lib footwear swap-outs occurred.
Disclaimer:
No FNGs so brief summary of F3 disclaimer given.
Q advises Pax, you are going to get wet, you are going to get muddy. Don’t complain about it, you can always opt out now. Cornholio joined us today on the Q’s invite and reassurance for his troubled knees – the running we are doing will be within the confines of the track. So everywhere the w/o lists run – Cornholio did merkins, dips, imperial walkers and bear crawls. Alot of bear crawls.
The Thang:
Group mosey from meetup site down to the track and field.
Warm-up:
YHC will always have a warm-up when he Q’s.
‘m getting too old (and wise) to start cold and go right into a sprint run to chase the F3 gazelles.
25x SSH, Slow Pace
20x Good Morning, Stretch
20x Imperial Walker
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10x Shoulder / Neck Rolls
20x Prisoner Squat, Stretch
10/10x Merkins / Wide Grip Merkins
Group mosey to the field benches far side of the track
Track Run – 1 Lap (400 meters) for Regular Men or 1.5 Lap (600 Meters) for Studs. Self Identify. Plank.
Somebody gave Gnobby grief for not choosing the Stud run. I won’t mention names (Cough, Larry David) so Gnobby chose the Stud run after the first cycle.
Set One: Field Benches
25x SSH, Fast Pace
20x LBC (2 per 4 count cycle – 40 reps)
30 Pax Count Plank
20x A. Hammer
30 Pax Count Plank
20x Elevated Crunch
30 Pax Count Plank
20x Freddie Mercury
30 Pax Count Plank
20x Ski Abs
30 Pax Count Plank
Track Run – 1 Lap (400 meters) for Regular Men or 1.5 Lap (600 Meters) for Studs. Self Identify. Plank.
Set Two: Field Benches
YHC failed to pick up the novelty rubber dog poop as a Pax throw down motivation for the Dips Derkins and Dry Docks. I will need to get on that for next time.
25x SSH, Fast Pace
15x Irkins (2 per 4 count cycle – 30 Reps)
15/15x Step-ups
15x Dips (2 per 4 count cycle – 30 Reps)
15/15x Standing Single Leg Twist-N-Crunch
15x Derkins (2 per 4 count cycle – 30 Reps)
15/15x Step-ups
15x Carolina Dry Dock
Track Run – 1 Lap (400 meters) for Regular Men or 1.5 Lap (600 Meters) for Studs. Self Identify. Plank (I didn’t see anybody choose to plank).
Set-Three: Field Benches
Mumble chatter ensued regarding the benches, in the muck and the mud. “Not liking the benches, coach.” “Wanna get off the benches, coach” That’s unfortunate. The Q likes his benches.
25x SSH, Fast Pace
10x Prayer Squat
10x Derkins (2 per 4 count cycle – 20 Reps)
10x Elevated Crunches
10x Prisoner Squat
10x Merkins ( 2 per 4 count cycle – 20 reps)
10x Reverse LBC (2 per 4 count cycle – 20 reps)
10/10x Step-ups
10x Irkins (2 per 4 count cycle – 20 Reps)
10x A. Hammer
Track Run – 1/2 Lap (200 meters) for Regular Men or 1 Lap (400 Meters) for Studs. Self Identify. Plank.
Set Four: Field Grass
Running- with cones
20-40-20s
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 10 Count
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 10 Count
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 20 Count
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 20 Count
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 20 Count
Slow run 20 yards – Fast Run/Sprint 40 yards – slow run 20 yards. Rest 20 Count
30 Count Recovery
10-15-20 Suicides Cones at 10 yards, 15 yards, 20 yards – Sound off if you finish first
First: Ladder up (10-15-20) – Gnobby (It is true that Hush Puppy was right there but he slipped down to his knees at the 20 yard turn around)
30 Count Recovery
Second: Ladder down (20-15-10) – Gnobby
Circle up:
Count Off – 14
Name-O-Rama
Announcements:
Mud Run in 2 weeks
City of Oaks running event coming up – multiple distances and even team relay type events.
Geddy’s Birthday
Prayer Requests:
Orwell’s Father’s time on the Big Ball is coming to it’s end.
Flatline’s (?) Family Friend in Louisville needs thoughts as she struggles with a thus far undiagnosed issue
I missed one here.
BOM:
Geddy-
An eloquent review of prior prayer requests, and thanks for opportunities to be challenged and live a more fulfilled life through purpose.
I’ll be back to burn you up again real soon.
Oh, an Larry David suggested we need to throw Burpees in there next time. So Burpees it will be. Right in the middle of the runs. Burpees. And right at the end of suicides, Burpees. And perhaps a splash of merlot.
-Dice
